Adarq.org

Tuesday 22nd November 2022

Posterior chain achey from ISO work yesterday
But feeling better overall.

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While lying in bed -

Hammer curl tricep extension overcoming ISO - elbow on bed - 4 x 45 secs

Waking mobility work and upper body stretches - lat and pec stretches, dislocates

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Tendon Rehab

Morning
Peroneal external foot rotation ISO : seated, band between front of feet - 4x45secs
Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 4 x 45secs
Calf raise ISO push against wall corner. Single leg: - shoulder into foam roller 4 x 45 secs

Walk - 22 mins

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Evening

Sartorius, ISO pull against strap from other leg: lying on back - 4 x 45 secs
Lying on back, single leg press ISO push against wall - 90 degree knee angle, on toes - 4 x 45secs
Calf raise ISO push against wall corner. Single leg: - shoulder into half foam roller 4 x 45 secs

Sunday 20th November 2022

Feeling better today, but still achey in lower body and posterior chain.
Looking into dropping second session of squats this week for better recovery

Elbows felt good today, the tricep extension ISOs are working.

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Waking mobility work and upper body stretches
Soft tissue work lower body and upper body - brief session

BBall practise session at WLC outdoor courts - 35 mins

Bodyweight without shoes -  88.5kg

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45 secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds

Dribbling drills - 15 mins
shot around and practised moves for 30 minutes

Did 15 or so jumps of all types and trick dunks on the 8 feet Netball rims
About the same as last week, but felt worse.
Shut it down after a bit

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Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1, x1

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Rotating sets - 1 mins rest

A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps


B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity

C) L hang pull up - on netball ring, close grip, to sternum - BW x1,
BW x5, x5, x4 @ RPE 9/10/9    ( 5th rep 3inches short of sternum on second set )

Slightly stronger this week

D) Box Jump, Depth Drop/jump combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
 
decent, added a few depth jumps

E) Pike push up: - elbows in, 24 inches between hands and feet - BW x3
BW 3x8 @RPE 7/8/8

Cuffs starting to adapt to the stress. Felt easier, maybe the 60kg Military presses I did earlier in the week helped

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Muscle up, leg assisted - leg drive from ground on playground monkey bars
11 attempts, with 10-20 secs rest, made 6

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rotating sets 2 mins rest

A) Inverted rows - reverse grip - BW x3
reverse grip -  Slight paused - BW x13 @ RPE 8,  x14 @10 - last rep 2 inches short of chest

Wide, thumbless grip -  Controlled eccentric, paused, to collar, elbows at 90 degrees - BW x14, x9 @ RPE 10 Last 2 reps short of chest

Pulled higher and with closer grip, like a bodyweight facepull, made it much harder

B1) Straight Bar dips - BW x3
Slight paused - BW x16, x14 @ RPE 8

felt really good this week, much more stable.

B2) Push up - feet elevated 22 inches, controlled eccentric - BW x15 @ RPE 8

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L-Sit - on bench - BW x30 secs, 20 secs  (+5 secs, near failure)

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stretch


Some of the stuff I did today

Saturday 19th November 2022

Still pretty sore in my lower body, so resting
BBall/Jumps tomorrow

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Waking mobility work and upper body stretches - lat and pec stretches, dislocates

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Tendon Rehab

Sartorius bent leg ISO pull against opposite leg : 4 x 45 secs
Tricep extension ISO : 3 x45 secs

Split squat ISO on balls of foot, rear leg straight: x 45 Seconds

Peroneal external foot rotation ISO : seated, Iron Edge flat green heavy band between front of feet - 3x45secs
Toe curl ISO - 3x 45secs

Single leg, kneeling quad push into bed ISO: 3x 45 secs
Horse stance hold - 2x 45 secs, +10kg x 45secs

Bent knee calf ISO push against wall -  single leg, sitting on floor, back into wall: 3 x45 secs

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Walk - 22 mins

Thursday 17th November 2022

Hamstrings still sore as hell. Quads, calves, glutes and erectors still pretty sore as well.
Pecs rather sore, from what, I'm not sure....

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Waking mobility work and upper body stretches, dislocates

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Tendon health+rehab -  Low fatigue Week 15 - day 2

Bodyweight with shoes - 90kg

general mobility drills

BBall dribbling and ball control drills: - 5 mins - decent
Dancing - house style - 5 mins

Reverse hyper: BW 2x15

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adductionx 35 secs

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Rotating sets - 1 mins rest

Peroneal external foot rotation ISO : seated,  Iron Edge flat heavy band between front of feet. Toes pointed - 3x 45secs + 3 slow reps
Horse stance hold - 2x 45 secs
Hip push against band - around upper shins ISO - Seated. Iron Edge XHeavy flat band  - 3x 45 secs

Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs

Sartorius, lying on back, band pull ISO : Doubled green band 3x 45 secs + 3 slow reps

Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric -  x15kg, 25kg
45 sec hold at 45 degrees, no eccentric - x30kg, x30kg - hard

Hammer + regular curl ISO - just below parallel, 30 sec curl, 15 sec hammer curl - 15lb dumbbell - 3x45 secs - hard

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, knees slightly bent -  45secs x 30kg, 50kg, 60kg, 60kg

Up 3kg on top sets, tough but no pain

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Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 60kg x3, 70kg x3, 80kg x3, x3
Clean high pull: - 20kg x6 + a few power cleans, 40kg x3 + a few power cleans, 60kg x3 + a few power cleans
70kg x3, 80kg x3, 90kg x3, x3

Heavier sets starting to feel easier, getting stronger

Low Bar Squats - oly shoes, controlled eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x5, belt on 105kg x5, 115kg x5,

belt
125kg x1, x3, x5, x12 @RPE 7   --> puts e1RM at 200kg PR!!

I thought that a solid 10 reps would be good with 125kg, given how sore my hamstrings, glutes, erectors and adductors were from the SSB Good mornings and leg curls I from a couple of days ago.
Damn 12 reps, that looked way easier than it felt.
The 12th rep was a bit easier than I expected I should have done at least another rep... That puts my e1RM around 200kg
But that ladder sequence of reps before hand did warm me up pretty well, which helped, a mild pump.

I'm starting to think 230kg, 506lbs at under 80kg bodyweight might be a realistic goal!
I'm not a powerlifter but I looked at the masters powerlifting squat records around here for age 50-54, and I could break them in the 77kg and 85kg classes of 175kg and 200kg

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rotating sets 2 mins rest

Bar hang, leg raise holds: -  5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x1 set

Overhead, arms straight, side bend: - Powerblock dumbbell hands, alternating sides, paused - 10lbs x10, 25lbs x20, 30lbs x20, x18 ( +8 lbs, +1 set, hard)
Butchers block, thoracic lat loaded stretch: Powerblock dumbbell on upper back  - 30lbs 3x 1min
Hanging, leg raises -  Hanging, bent knee into straight leg pike leg raise, feet to hands: x 8, x7 @ RPE 8

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Snatch high pull 80kg x 3, the last two top sets.
With different shoes, the fairly flat Reebok Nano X, and the heeled TYR L-1 Oly shoes. The heel makes it look and feel different, more squat like.

And Low Bar Squat 125kg x12 @ RPE 7 set

Tuesday 15th November 2022

Minor aches. Woke up feeling decent, but felt tired by the time training rolled around

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Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Tendon health+rehab -  Low fatigue Week 16 - day 1

Bodyweight with shoes - 89.6kg 

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent: x 35 secs
Horse Stance hold - x 45 secs


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Rotating sets -

A) Sartorius ISO bent knee pull against opposite leg :- at 70% effort - 2x 35 secs
B) Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 2x35secs
C) Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric -  x15kg, 25kg

Chin grip lat stretch, feet supported - 3 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)

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Squats - did one set of front squat, high bar, low bar as I ramped up - 1 min between each.

Front squat - oly shoes, slow eccentric - 20kg x5, 40kg x3, 60kg x3, 75kg x3, 90kg x3 @ RPE 5
High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, 90kg x4, belt on  105kg x3, 120kg x3 , 135kg x2, 145kg x1
Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x5, 90kg x4, belt on 105kg x3, 120kg x3, 135kg x2, 145kg x1

High bar squat - belt, controlled eccentric - 155kg x1 @ RPE 8.5
normal tempo
140kg x6 @ RPE 8 -- puts e1RM at 170kg
120kg x10 @ RPE 8

Squats felt much better with an extra day rest from BBall/jumps
Closing in on my goal of 140kg x10 on High bar squats

Starting to get comfortable with front squats, upped to 90kg today, felt good. Might try 100kg next week, which I should be able to do 10+ reps with

Based on my High bar e1RM s my bodyweight with shoes on, I should be vertical jumping around 29+ inches, was at 27 inches last week with sore legs, so should hit it when fresh.

<a href="http://www.youtube.com/watch?v=-jQP1-7jsWY" target="_blank">http://www.youtube.com/watch?v=-jQP1-7jsWY</a>

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Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x10
82kg x8, x10  @ RPE 7/8.5  PR!! +2kg

B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10, 35lbs x8
40lbs x12, x12, x11 @ RPE 8/8.5/9  (+1 rep on set 2 and 3)

Military Press: - Bulldog grip - 20kg x10
belt
60kg x2, x3 @10 -  failed 4th rep half way up

Tried out press on a whim, wanted to see if there was any carry over from Dumbbell presses and all the calisthenics.
The last time I pressed 60kg I hit 3 reps, so to match it after all the pressing means I'm stronger on it, and with a closer grip and zero practise.
Could maybe hit 6 reps with fresh.
Also means I can probably close grip bench 100kg for 6 as well, up 3 reps from the last time I did it

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x12, 11, 10 @ RPE 9  (+1 rep each set)

D) SSB single leg Calf raise -  3 sec down, 2 secs up, in oly shoes, 2 inch elevated - 30kg x6, 50kg x6, 55kg x6, 57kg x6 @ RPE 8
E) SSB single leg bent kneeCalf raise -  3 sec down, 3 secs up, olys shoes, on floor -  30kg x6, 50kg x6, 55kg x6, 57kg x6 @ RPE 8

Increased elevation on regular calf raise, increased ROM into some stretch range, no pain.
Added an extra set with +2kg, felt hard, but no pain

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A) High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
belt
70kg x9 @RPE 10
60kg x10, x9 @ RPE 8.5/8

Reps down, fatigue from Presses, will drop down from 70kg next time.

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
17.5kg x10, x7, x7 @RPE 8

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Single arm dumbbell row, head supported : - elbows out - 55lbs x8
80lbs x10, x9 @ RPE 8.5

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stretch

Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs

Sartorius, lying on back, single leg band pull ISO : - doubled green band  3x 45secs

Calf raise ISO, bent knee single leg : Upper mid range  3x 45secs
Calf raise ISO, single leg : Upper mid range  3x 45secs

Saturday 12th November 2022

Hamstrings, quads, calves and glutes still pretty sore

Thunderstorm tomorrow, so today is the best day to head to the BBall courts.
Warm and sunny.

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Waking mobility work and upper body stretches
Soft tissue work lower body and upper body - brief session

BBall practise session at WLC outdoor courts - 35 mins

Bodyweight without shoes -  90+kg

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45 secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds

Dribbling drills - 15 mins
shot around and practised moves for 30 minutes

Did 30 or so jumps of all types and trick dunks on the 8 feet Netball rims

Some short forward, then backward jogs, and soft floaty type hops

Legs felt sore, and tired, yet still jumped pretty good
Getting stronger and leaner is a potent combo, +1 inch on max jump

Paused Vertical 9'6"
Vertical Jump 9'7"
1 step jump 9'9"
Running jump 9'10" 

Running jump at 30 inches today, but vertical is still 1.5 inches lower than current best, so should be able to touch rim after a deload
Looking forward to seeing what happens with another 10kg of fat lost!
Tried 1 single leg jump and it was low, too much fatigue

All tendons felt good on the jumps.

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Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1

-----
Rotating sets - 1 mins rest

A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps

Right achilles had some twinge when I tried some star pattern hops

B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity

C) L hang pull up - on netball ring, close grip, to sternum - BW x1,
BW x5, x4, x4 @ RPE 10/9/9    ( 5th rep 3inches short of sternum on first set )

Regressed this week, upper body did feel tired

D) Box Jump, Depth Drop combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
 
Left lower Sartorius mild aches

E) Pike push up: - elbows in, 24 inches between hands and feet - BW x3
BW 3x5 @RPE 5

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Muscle up, leg assisted - leg drive from ground on playground monkey bars
10 attempts, with 10 secs rest, made 8

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rotating sets 2 mins rest

A) Inverted rows - reverse grip - BW x3
reverse grip -  Controlled eccentric, paused - BW x11, x12 @ RPE 10
Wide, thumbless grip -  Controlled eccentric, paused, to mid chest - BW x15, x12 @ RPE 8

B1) Straight Bar dips - BW x3
Controlled eccentric, paused - BW x16, x15 @ RPE 9

B2) Push up - feet elevated 22 inches, controlled eccentric - BW x15 @ RPE 8

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L-Sit - on bench - BW x20 secs, 27 secs  (+2 secs, near failure)

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stretch